Akufanele sikhohlwe ukuthi ngesisu esiphelele akunakwenzeka ukulala, akulimazi nje kuphela impilo, kodwa futhi nokulala. Ngoba uhlelo lokujikeleza nokusebenza kwesisu ngesikhathi sokulala okujulile.
Izindlela eziningana zokwelapha ukuqeda ukulala
Ukusetshenziswa kwamafutha abalulekile
Thatha ukugeza okunephunga ubusuku no-add peppermint. Ungakwazi ukuvula isibani esiphunga elimnandi noma uphonsa amafutha emceleni.
Acupressure. Misa iphuzu phakathi kwesithende, kude no-1 cm ukusuka emaphethelweni.
Yoga. Ukuphefumula kwemizuzu emihlanu. Ake siphumelele nge-nostril eyodwa, kusengaphambili sivale enye iminwe ngomunwe. Ngemuva kokuphefumula, vala u-nostril wokuqala bese uphuma ngomunye u-nostril. Lona umjikelezo wokuphefumula. Siphinde siqhubeke 4 yale mijikelezo ngenye indlela, bese kuthi kwenye. Ngemva kwemizuzu emithathu sikhuluma ngengqondo umsindo "Oommmm". Futhi ekugcineni, silale emhlane wethu futhi siphefumula imizuzu emihlanu "2 kuya ku-1", lapha ukuphuma kwesikhala kufanele kube kabili uma nje kuvuleka. Jikela ngakwesokudla, yenza ukuphefumula okungu-5 "2 kuya ku-1," ngakwesokunxele bese wenza imijikelezo engu-5 yalokhu kuphefumula.
Ukucindezeleka ngokomzimba. Ake sizame, ngangokunokwenzeka ukuhlukumeza imizimba yomzimba wonke, ngenxa yalesi sandla, faka izintambo, welule imilenze, ucindezele izinyawo, uzizwe unomthwalo wokucindezeleka ngokomzimba. Gcina cishe imizuzwana engu-15 noma engu-20, bese uphumule. Uma kunesidingo, phinda. Le nkinga, bese iphumule, ishintsha umzimba emicabangweni enzima futhi iyiduduza.
Ukuze ugweme ukulele, kufanele ulandele imithetho evamile, okungukuthi:
- Lala phansi uphinde uvuke ngesikhathi esisodwa.
- Hlala egumbini elimnyama, embhedeni okhululekile.
- Emini, ungenzi isikhathi sokulala okuncane.
- Ngaphambi kokuba ulale ngeke uzihlele noma yimuphi umsebenzi onzima wengqondo.
- Azikho izidakamizwa ezishukumisayo, ugwayi kanye notshwala.
Kungcono ukulala ekuseni bese uvuka ekuseni. Uma unesikhathi esifushane sokulala, isibonelo, ngaphansi kokucindezeleka, futhi uma ushintsha ukudla, sebenzisa izithako zokudla, kuzosiza ukubuyisela ukulala okuvamile. Uma ukudla kuhlelwe ngendlela efanele, amafutha omzimba azobuyela kancane kancane ejwayelekile futhi isisindo sizozinza, bese uzokwazi ukulala kahle.
Ngokuvamile abantu abasebenza emsebenzini wengqondo nabantu asebekhulile bahlushwa ukulala. Abaningi balaba bantu, ukuze bahlale bevutha njalo, baphuze ikhofi enamandla noma itiye ngobuningi. Lokhu kunjalo kuthinta impilo kabi. Umzimba obuthakathaka ngenxa yokuntuleka kokulala njalo ngeke ukwazi ukulwa yedwa kanye nokukhubazeka okuncane. Abantu abahlukunyezwayo, bayathukuthela, baphazamiseke, banganaki. Futhi ngokuhamba kwesikhathi bangakwazi ukuhlakulela izifo ezifana nesifo sikashukela, ukukhuluphala ngokweqile nomfutho wegazi ophakeme.
Kodwa, noma kunjalo, ukulala nokudinga kudinga futhi kungelashwa. Ngenxa yalokhu, sebenzisa amakhemikhali ezokwelapha, anqunywe odokotela, kanye nemvelo. Le mikhiqizo yemvelo ithandwa kakhulu. Konke lokhu kungenxa yokuthi lokho umuthi womuntu onikwayo unomthelela omuhle, unemiphumela emibi embalwa. Iningi lalawo maqhinga angasetshenziswa ngabantu abahlupheke kwezinye izifo. Uma izidakamizwa ezikhokhelwayo zihlelwe kahle, kuzosiza ukuqeda ukuleleka, nokugula okuhambisanayo.
Uma ungafuni ukulala, ungazami ukulala futhi ungalali phansi. Ungalali emini uma ungafuni. Ungaphumi kakhulu. Qaphela ukudla. Ngemuva kwe-18: 00, ungaphuzi iziphuzo zokuphuza, njengokweshokoledi eshisayo, itiye, ikhofi. Izemidlalo kanye nosuku zonke ekuseni noma usuku lonke zizokwenza izinto zokuzivocavoca. Futhi ngaphambi kokulala, gwema imithwalo enzima. Uhlehlisa kahle ngaphambi kokulala ngebhayisikili noma ukuhamba. Ungalali endaweni ecasuliwe. Zama ukuphumula ebusuku, kungaba yindlela enhle yamanzi, ukuzindla, ukubhula okulula, okuthakazelisayo, hhayi nje incwadi ejabulisayo.
Yakha imithetho yakho yokulungiselela ukulala futhi ulandele. Fundisa umzimba wakho ukuba ulale ngesikhathi esisodwa. Uma, naphezu kwakho konke, awukwazi ukulala, udinga ukulalela umculo othulile. Ngaphambi kokulala egumbini lokulala, udinga ukwakha izimo ezikhululekile - uma umoya ekamelweni lokulala unomile, faka i-humidifier, ususe imisindo engaphandle eyokuvimbela, umoya wekamelo ngaphambi kokulala.
Njengephilisi yokulala, ungathathi utshwala, nakuba abanye abantu bangakuphakamisa ngamanani amancane. Kwezinye izimo, utshwala bungabangela ukulala okungcono, kodwa lokhu kungcono ukubonakala okubonakalayo. Ukulala kuba okuncane, okufushane, nokuphuza utshwala kungabangela ukukhungatheka, ikhanda lekhanda ekuseni, kunciphisa ukusebenza kulo lonke usuku, okwenza kube lula ukuleleka.
Ukungalali. Ukwelashwa kokulala nokulashwa kwabantu
Ukungaboni kahle kuyisifo sokulala lapho kunokuphazamiseka kokulala noma kuhambisane nokuvuka ngaphambi kwesikhathi noma ukulala okungenasisekelo.
Ukupheka kwemithi yendabuko yokulala
1. 50 amagremu ama-dill imbewu apheke ekushiseni okuphansi emaminithini angu-15 noma angu-20 ngehora lesigamu sewayini le-Cahors noma echwebeni. Sifakazela, sihlanganise ukumnika okwesikhashana ngehora eli-1, bese ucindezela bese ucindezela. Sithatha ngaphambi kokulala ama-50 noma ama-60 amagremu. Le ndlela engenabungozi inikeza ubuthongo obuhle.
2. Izipuni ezimbili ze-cannabis imbewu kahle i-rastolchhem bese ihlunga. Sizothululela ingilazi yamanzi ashisayo abilisiwe. Sifakazela, sigqoke imizuzu engu-30 noma engu-40. Siphuza ngaphambi kokulala ukufaka 2. Okokuqala sizophuza u-½ indebe amahora amabili ngaphambi kokulala. Khona-ke ngehora sizophuza okusele kanye nesimo sezulu. Siphuza ngempela ukufudumala. Samukela amaviki amabili. Leli khambi lokulahla okwesikhashana.
3. amathisipuni amabili ama-cones hop kuya ingilazi yamanzi abilayo. Sifakazela, sesifake lesi sejenti amahora angu-4, bese sizohlunga. Siphuza ingilazi yesikhambi sokulala, ubusuku.
- Ingxenye eyodwa yezinyosi ezichotshoziwe ze-hop izogcwaliswa ngamagremu angu-50 kotshwala. Sifaka endaweni emnyama amasonto amabili. Bese usuka, cindezela. Sithatha amaconsi amahlanu we-tincture nge-1 isipuni samanzi. Sithatha ngaphambi kokudla izikhathi ezimbili ngosuku. Isikhathi sesibili siphuza ebusuku. Sisebenzisa isicelo sokulala.
4. Amafutha e-lavender. Ngaphambi kokulala, amafutha i-whisky. Amaconsi ama-3 noma ama-5 we-lavender azokweziswa ushukela futhi sizosisa ngaphambi kokulala. Lokhu kuzohlinzeka ngokulala okuhle.
5. Geza izinyawo zakho ngamanzi ashisayo ngaphambi kokulala. Le nqubo izokhipha ukukhathala, ithuthule ukulala, ithole isimiso sezinzwa, unike amandla.
6. Kule nkinga yesimiso sezinzwa, lapho kusetshenziswe ukubola, ukumnika imbewu yamanzi-lily kumhlophe. Ukuze wenze lokhu, ama-gramu angu-60 wembewu evuthiwe eyomile azothululwa ibe yi-powder futhi ephuzwayo ngesigamu ilitha lamanzi abilayo. Sifaka imizuzu engu-20. Ukumnika iziphuzo ngosuku ngezikhathi ezimbili. Siqhubekela phambili ekwelapheni kuze kube yilapho sithuthukisa ukulala.
7. Thatha iziqongo zezimbali ze-Artemisia vulgaris kanye nohlaza kaHeather okujwayelekile okulinganayo nokuxuba. I isipuni senkinobho sizogcwala ingilazi yamanzi abilayo futhi sifaka imizuzu engu-30. Sithatha ihora nehafu ngaphambi kokulala.
8. Uma ukuleleka kuhle ukusebenzisa izithelo nezimbali ze-hawthorn-red red. Thatha amagremu ama-40 wezimbali esiwagcwalisa ngamamitha angu-200 wamanzi abilayo, thatha isipuni 1 noma izikhathi ezine ngosuku. Noma uthathe amagremu angu-20 wezithelo ezivuthiwe, uthele u-200 ml wamanzi abilayo. Siphuza njengetiye.
9. Kubangelwa ukulala okuhle futhi kuvuselela isimiso sezinzwa ngokumnika okuvela eziqongweni ze-Artemisia vulgaris. Thatha amagremu ama-5 bese uthele ama-200 ml wamanzi abilayo. Sithatha indebe ¼ izikhathi ezine ngosuku.
10. Thatha indwangu encane futhi uhlanganise isikhwama esincane. Sizoyigcwalisa kakhulu ngotshani lwe-motley: i-thyme, ama-cones of hops, i-mint, oregano, i-wort yaseSt. Sibeka ngaphansi komcamelo ubusuku. Ukuvutha kwamakha amafutha kubangela ukulala okuhle nokulala ngokushesha. Ngentambama, faka isikhwama esikhwameni seplastiki ukuze ukwandise isikhathi semifino.
Izindlela zomphakathi zokwelashwa kokulala
Ungadliwa ngeju
Ayikho ipilisi yokulala ephumelelayo kunobusi, ngaphandle kwalokho akusizi ngalutho neze. Ungavakashela igumbi le-steam, usebenzise umshanelo we-oak, futhi uyancipha izinzwa.
Amathisipuni amathathu e-apula cider uviniga agxila ekomelweni uju. Sithatha amathisipuni amabili ale ngxube ngaphambi kokulala futhi ungalala emaminithini amathathu ngemuva kokulala. Uma ubuthakathaka nokukhathala okukhulu, khona-ke ungaphinda phakathi nobusuku ukwamukela amaphilisi okulala anjalo. Uju lunomphumela omuhle wokuphuza futhi we-tonic, futhi ngokuhambisana ne-apula cider uviniga kuyoba ngempumelelo nakakhulu ukulala.
Sizoqoqa izingxenye ezimbili zamaqabunga e-peppermint nezimbali ze-lavender, ezingxenyeni ezintathu i-rhizome enezimpande zama-Valerian officinalis nezimbali ze-chemomile chemist's. Izipuni ezimbili ze-ingxube imizuzu engu-15, sifakazela ingilazi yamanzi abilayo. Siphuza ukumnika okwesikhashana ngezinsiza zokulala.
Izithelo zembewu ehamba phambili, ama-rhizomes ama-valerian officinalis, izithelo ze-fennel, amaqabunga e-peppermint, ama-chamomile izimbali, axutshwe. Sithatha amagremu ayi-10 enhlanganisela ngilazi yamanzi abilayo, eshisayo emanzini okugezela ingxenye engamahhafu, vumela ukuthi ipholile imizuzu eyi-10, yenzeke, ifinyelele izinto eziluhlaza bese ungeza amanzi abilisiwe kumthamo wayo wokuqala. Sithatha ekuseni ngezingu-1 noma ezimbili, kusihlwa ngilazi.
Sixuba amagremu ama-5 wezimbali ze-calendula, ama-motherwort. Ama-gramu angu-10 weqoqo ubilise imizuzu engu-10 noma engu-15 ku-200 ml wamanzi, sifaka ihora eli-1. Siphuza ngaphambi kokulala ngamamitha ayi-100.
Hlanganisa amagremu ama-5 we-valerian nama-gramu angu-10 e-oregano, mix bese uthatha ama-gramu angu-10 eqoqo bese ubilisa emanzini ayi-100 emanti emaminithi angu-10 noma angu-12. Sifaka ihora eli-1. Masiphuze 100 ml ebusuku.
Sixuba amagremu angu-10 ama-rhizomes e-Leonurus, i-valerian, izimbali ezimhlophe ezimhlophe, i-peppermint, izimbali ze-hawthorn. Thatha isipuni esingu-1 semifino, siphikelela ku-200 ml wamanzi abilayo isigamu sehora, uphuze ingilazi ekuseni nangaphambi kokulala.
Hlanganisa amagremu angu-20 we-peppermint, ama-cones of hops, ama-rhizomes e-valerian, iwashi elinezinhlamvu ezintathu. I-isipuni kasawoti izothululelwa ku-200 ml amanzi amanzi abilayo isigamu sehora. Phuza izikhathi ezingu-3 ngosuku nge-100 ml ekuseni, ntambama, ebusuku.
Thatha amagremu angu-25 wezimpande ze-valerian, ama-gramu angu-25 we-hop cones, uhlanganise. I isipuni sexube sizokwenziwa ngilazi yamanzi abilayo. Sithatha ngaphambi kokulala ingilazi.
Thatha amagremu angu-25 wezimbali primrose, amaqabunga e-melissa, amaqabunga e-rosemary, i-lavender izimbali, mix. Izipuni ezimbili zale ngxube, sifakazela ingilazi yamanzi abilayo imizuzu engu-15. Phuza sips usuku ngosuku lokulala.
Umhluzi wezingatsha ezincane ze-heather udakiwe, njengetiye nokulala, ukuphazamiseka kwemizwa, nokuphefumula kwesifo somzimba.
Ngokuba amagremu angu-20 ensimu ama-violets anempepho, izithelo ze-barberry, amaqabunga e-melissa, i-lavender izimbali, u-veronica utshani. Amakhambi axutshwe futhi athathe isipuni esingu-1 somxube, sithela 1 indebe yamanzi abilayo. Lapho silele, sithatha izibuko eziyi-1 noma ezimbili kusihlwa.
30 amagremu wezimpande ze-valerian, ama-gramu angu-10 e-barkthorn amagxolo, ama-chamomile izimbali, ama-gram angu-20 we-peppermint, aphikisayo. Senza isipuni seqoqo ngilazi yamanzi abilayo, sifaka imizuzu engu-15 endaweni efudumele futhi siyicindezele. Sithatha ngaphambi kokulala 1 ingilazi yokulala.
I-tincture yama-oats
I-tincture enomoya yezitshalo eziluhlaza zama-oats iyakha amandla futhi i-tonic. Samukela ngenxa yokungalali nokusebenza ngokweqile.
I-tincture yezithelo ze-fennel
I isipuni sezithelo sishicilelwa ku-litre ilitha yamanzi abilayo.
Ukumnika isilimo esidliwayo esinamagatsha anamanzi
Sithatha ama-gramu angama-34 wesitshalo se-celery, uthele amanzi abandayo, okuphekwe ngaphambi kokubiliswa, okupholile futhi ubambe amahora angu-8. Sithatha izikhathi ezintathu ngosuku nge-1 ithisipuni. Lokhu kusho ukuqinisa ubuthongo futhi kwandise ubude bayo.
Ukungalahleki kungelashwa ngezindlela zomuntu zokwelapha, usebenzisa lezi zokupheka ezilula. Futhi-ke ungakwazi ukuqeda ukulala nokulala kwakho kuyoba isikhathi eside, eqinile futhi ezolile.